Warm Up
Run 250m, then:
- Clean Grip RDL x 10 (PVC)
- Dislocate x 10
- Front Squat x 10
Then,
- Tall Power Clean + Tall Clean x 5 (PVC)
- Split Jerk x 10
Workout of the Day
A. Hang Clean + Clean + Split Jerk
- Take 15-20 minutes to build to a “heavy” set
B. For time:
- Run 400m
- 4 Rounds of Barbell Complex
- Run 400m
- 3 Rounds of Barbell Complex
- Run 400m
- 2 Rounds of Barbell Complex
- Run 400m
- 1 Rounds of Barbell Complex
-Today’s Barbell Complex is: 3 Hang Power Cleans + 2 Front Squats + 1 Shoulder to Overhead (135/95lbs)
